Bad Habits Lead to Bad Health

Did you know that drinking too much soda or other carbonated beverages
could interfere with calcium absorption - a problem that could eventually
lead to osteoporosis? Or that slouching at a desk all day or tapping away
at a computer keyboard can lead to painful strains in your wrists, shoulders,
elbows and back?

These are just a few of the bad habits that can lead to musculoskeletal
problems-conditions that have an enormous impact not only your health,
but also on society as a whole. In the United States alone, musculoskeletal
conditions cost society an estimated $254 billion every year and one out
of every seven Americans reports a musculoskeletal impairment.

Doctors of chiropractic, in particular, have long emphasized the importance
of spinal health, posture and other lifestyle factors in the body's ability
to function optimally. Poor spinal health, for instance, can cause a negative
chain reaction throughout the body. It can cause stress on joints, which,
especially if the muscles are weak, can cause wear and permanent damage.
The ACA and your local doctor of chiropractic offer the following advice
to help improve and maintain your musculoskeletal health.

At the Office

Make sure your chair fits correctly. There should be 2 inches between
the front edge of the seat and the back of your legs. Sit with your feet
flat on the floor, with your knees at a 90-degree angle. If you can't
sit that way, use an angled or elevated footrest.

Take periodic stretch breaks. Clench your hands in a fist and move your
hands like this: 10 circles in, then 10 circles out. Put your hands in
a praying position and squeeze together for 10 seconds and then "pray" with
the backs of your hands together, fingers pointed downward for 10 seconds.
Spread your fingers apart and then bring them together one by one.

Hold the telephone with your hand or use the speakerphone. Don't cradle
the phone between your ear and shoulder. This can lock up the spinal
joints in the neck and upper back, and eventually cause pain.

Position your computer monitor so that the middle of your chin is aligned
with the middle of your monitor. This will allow for good neck posture.

At Home

When you wash the dishes, open the cabinet beneath the sink, bend one
knee, and put your foot on the shelf under the sink. Lean against the
counter so some of your weight is supported in front.

When resting or watching TV, don't use the sofa arm as a pillow. The angle
is much too sharp for the neck.

Don't bend from the waist when you lift a child. Squat with your back
straight. Keep the child close to you and use your legs and arms to lift.

In the Yard

If you shovel snow, push the snow straight ahead. Don't try to throw it
and walk it to the snowbank. Avoid twisting and turning motions. Bend
your knees to lift when shoveling. Let your legs and arms do the work,
not your back. Take frequent rest breaks to take the strain off your
muscles. Try to stand as erect as possible.

When raking leaves, use a scissors stance: right foot forward and left
foot back for a few minutes; then reverse, putting your left foot forward
and your right foot back. Bend at the knees, not the waist, as you pick
up leaves. Make piles small to decrease the possibility of back strain.

For mowing, use your weight to push the mower. Whenever possible, use
ergonomically correct tools for the job.

Playing Sports

Warm up slowly before a game. Do calisthenics, flexibility exercises,
or light running to increase your heart rate.

When sweat beads form, your body is at the proper temperature to stretch
the tendons and muscles.

While Traveling

When driving, adjust your car seat so you can sit firmly against the seat
back without having to lean forward or stretch. Buckle your seatbelt
and shoulder harness, and adjust the headrest so that it supports the
center of the back of the head.

Invest in a wheeled suitcase that has a sturdy handle.

Don't always carry the weight on one side - take frequent breaks and transfer
the weight to the other side.

Don't try to carry too much. Even wheeled suitcases can cause problems
to the neck, shoulders and lower back when pulled from behind.

When traveling by air, check all bags heavier than 10 percent of your
body weight. Overhead lifting of any significant amount of weight should
be avoided to reduce the risk of pain in the lower back or neck. While
lifting your bags, stand directly in front of the overhead compartment
so the spine is not rotated. Do not lift your bags over your head, or
turn or twist your head and neck in the process.

While seated in an airplane, vary your position occasionally to improve
circulation and avoid leg cramps. Massage legs and calves. Bring your
legs in, and move your knees up and down. Prop your legs up on a book
or a bag under your seat.

For Children

Have a smaller table for them where they can do their homework, rather
than force them to use a standard table and chair. If the child's feet
don't touch the floor, place a footrest or box under the feet. Position
the computer monitor so the top of the screen is at or below the child's
eye level.

Make sure the straps of your child's backpack are padded and worn over
both shoulders, not just one. Also, the contents of the backpack should
not weigh more than 10 percent of your child's body weight.

If your child is involved in sports, make sure all equipment, including
helmets, pads and shoes, fits your child properly. If your teenage child
is involved in soccer, make sure they are taught how to "head" the ball
properly. A young child should not use the heading technique at all,
according to ACA experts.

Make sure your child has enough calcium included in his or her diet. ACA
recommends 1 percent or skim milk for children over 2 years old, and
whole milk for those younger than 2. The calcium in milk is essential
for healthy bones and reduces the risk of joint and muscle-related injuries

Make sure your child avoids sugar-loaded, caffeinated and carbonated drinks.
Rather, encourage them to drink plenty of water. Caffeine can dehydrate
your youngster, and the high levels of phosphorous in sodas and other
carbonated beverages can interfere with calcium absorption - a problem
that could lead to osteoporosis down the road.

While the ACA encourages you to follow these tips for better musculoskeletal
health, remember that good spinal health is but one component in a healthy
lifestyle. Exercising, getting a good night's sleep, drinking plenty of
water and eating a nutritious diet contribute not only to health but also
to the ability to heal after an injury.